Seven key points for a skinny muscle man’s diet
Many thin people want to gain weight and have developed muscles, but they don’t know how to start, and as a beginner to the gym, they are often afraid.
Today we cause the biggest reason for leading people to lose weight, and adopt healthy methods to let lean people exercise muscles and gain weight scientifically.
You may think that you eat a lot but are still thin.
But you probably don’t.
The first reason for leanness is not getting enough grades.
Even if your metabolism is fast, you will need to eat more to gain weight.
At the same time, strengthening the strength training can change from skinny to muscular men. Here are the specific methods: 1.
Skinny people usually think that if you eat everything, you do n’t grow meat. The fact is that you do n’t gain weight by eating anything because you do n’t eat too much. You can change this.
Recording bias: Record the conversions you absorb every week. You need to eat the conversions that are 20 times your body weight every day. It may be more difficult to achieve now, which is why you are thin.
Eat foods that weigh * 20Kcal.
If your weight is 140lbs, then you need 140 × 20 = 2800kcal conversions per day.
You need about two weeks to get used to eating so much change and keep a record.
After two weeks, increase the conversion by 500Kcal daily. If you still eat so many conversions in the previous two weeks, you will not feel sick.
For a person weighing 140 pounds, the conversion after two weeks needs to increase from 2800Kcal to 3300kcal.
Record your weight.
Measure body weight every week.
If you gain weight, eat the same amount of energy.
If you haven’t gained weight, you will need to increase the change by 500kcal every day next week, and continue to do so until you get a satisfactory weight.
Eat 6 times a day.
Don’t rely on coffee time, eat nothing before lunch, then have a hearty lunch, then.
Eating supper late at night, you should get into the habit of eating six meals a day, and don’t forget the middle times.
If you don’t eat breakfast your body will consume muscle.
If you want to become a muscular man from a skinny, you need to eat within an hour after getting up and get into the habit of eating breakfast.
Eat every three hours: Set a time for each meal and follow it strictly.
Breakfast at 7 am, breakfast at 10 am, lunch at 1 pm, dinner at 4 pm, dinner at 7 pm and supper at 10 am before bedtime.
If you eat 3000Kcal daily, try 600Kcal for breakfast, lunch and dinner, and other 400kcal.
There is no precise scientific basis for this. What is important is the daily / weekly / monthly conversion, not the conversion per meal.
Eat high levels of food.
Vegetables are healthy foods, but they have no effect on your muscles.
For example, 250g of olives contain only 100 calories.
What you need is high-instant food.
Complete carbohydrates: oats, rice, panels, flour, potatoes, sweet potatoes, beans, etc. 200g pure flour contains 700kcal. Milk: If you are not afraid of long meat, and whole milk, otherwise drink skim milk.
One liter of whole milk contains 500kcal conversion.
Nuts: almonds, cashews, walnuts, peanuts, etc.
100 grams of peanuts contain 500kcal, you can also try peanut butter.
Healthy feces: linseed oil, liquid fish oil, olive oil, etc.
Allows you to add 300kcal capacity per day.
The stronger you become, the more developed your muscles become.
Perform strength exercises.
Do exercises that work on multiple muscles: pull-ups, supine weights, weightlifting, dumbbells, and most importantly: squat exercises.
Start with an empty barbell and learn how to do this exercise.
Then gradually increase the weight.
If you don’t know how to start, please refer to the strength exercise 5 * 5 training process.
30 minutes three times a week.
You need to get protein to build muscle and recover from training.
For every pound you weigh, you need to eat at least a few grams of protein per day. Here are the sources of protein: lean meat: beef, pork, lamb, venison, bison and other poultry: chicken, turkey, duck and other fish:Tuna, salmon, fish and other eggs: Eat egg yolks that are vitamins.
Dairy products: milk, cheese, cottage cheese, yogurt, etc.Time: There is no fixed time, if you weigh 140 pounds, eat a can of tuna at noon, 200 grams of quark as a side dish, 300 grams of meat for dinner, drink one day500 ml of milk so you get 140g of protein.
Prepare food in advance.
No one has time to cook three meals a day, it will be easier to prepare in advance.
When it’s time to eat, just take it out of the refrigerator and heat it in the microwave for 2 minutes.
In the morning, get up 30-45 minutes early and prepare the food for the day including breakfast, and just cool the food in the refrigerator when you take a bath.
Evening: If you can’t get up in the morning, you can prepare the food for the next day after work is not as troublesome as it sounds.
You have to prepare breakfast anyway, and prepare other meals by the way.
Do more with less.
Save the leftovers for tomorrow.
You will get used to it.
Bring food on your body.
If you can’t eat at the tip for three hours, get into the habit of carrying food.
Work and school: prepare food in advance and bring it to work or school, and ask if there is a microwave oven; watch a movie: carry a bag of peanuts instead of popcorn and ice cream, which is healthier, contains higher content and saves money; go out: Eat well before going. Bring a bag of peanuts and protein drinks to keep them cold.
Don’t care about drinking protein drinks in public.
Don’t mind when your colleagues go out to eat non-nutritive foods and you eat the food you prepared.
No matter what other people think, you want to grow muscle and be healthy.
Skinny muscle man diet, some stimuli come into play, use weight × 20kcal to determine how much you should eat.
Breakfast: omelette, oatmeal with raisins and milk, milk oatmeal rolls; lunch: quark and apples, peanuts, protein drinks; lunch: rice and tuna, turkey sandwich, boiled noodles; dinner: rice, bean products and meatOr chicken, fruit after meals; sleep before supper: cottage cheese and flax seeds and nuts, a glass of milk.
Obey the above fat gaining methods: Sometimes you will force yourself to finish eating.
Preparing food yourself is more effective than buying food on the side of the road.
If you really want to change your condition, you must do so, otherwise, you are not changing.
Comments are closed